Trip to town

WARMUP: Disclaimer THE THANG: Right on Main, left on Constitution (at seafood market), right on White, loop around the fountain and back to White, left on Constitution, right on main (at seafood market) back to AO. MARY: None ANNOUNCEMENTS: Announced COT: Prayers and praises Slow Pitch out

Lead from the Back

WARMUP: Route was discribed: Up Herlong, left on Constituition, past the round about on White, left on Wilson, left on Oakland, slight right on India Hook back to AO. The basic route was just under 6 miles with opportunities to lengthen or shorten as needed. THE THANG: MARY: ANNOUNCEMENTS: Smiley Face and Anchor Bar are […]

New blood bells of June number one

WARMUP: IWs; HBWs; walk out merkins; windmills THE THANG: alternate arms single arm overhead rifle carry with bell (30 m) one side 15 goblet squats one side 40 calf raises (x3) Lunge walk with bells(20m) one side 20 curls one side 20 tricep ext (x3) Intermission: BLACKJACK seated shoulder press and American hammers (2-1)  (this […]


WARMUP: Mumblechatter while attempting Warmup. IC: Stretching and stuff THE THANG: Dang social media gave me this crazy idea. Comment video below. Mosey to track. Partner up. Partners head the opposite way, meet halfway at other side and mosey back was original idea. Modify as needed. Burpees broad jump to goal posts then mosey to […]

Miracle Mile Showdown

WARMUP: Stretch Cherry Pickers – 10 Windmills – 10 Hillbilly Walkers – 15 Merkins – 10 OYO Imperial Walkers – 15 SSH – Side Saddle Hop – 15 THE THANG: Bench Time 1 10 Dips IC (4 count) 10 Irkins IC (4 count) 10 Dirkins YOY (Single Count) 7’s in Park (run around track each […]

Cindy’s at the Fountain, and she likes good form

WARMUP: Moroccan Calf Raises Imperial Walkers Big Arm Circles SSH Low Slow Merkins Supermans Wide Leg Stretch L&R Lunge Stretch L&R THE THANG: Mosey to Fountain Cindy work(thanks Zalinsky!) Partner up. One does exercise while other runs loop around fountain. -One arm row Left -One Arm Rows Right -Good mornings -Shoulder press -Curls -2 Arm […]